My IGF Journal

[cochino10]

05-17-2009

Sunday, May 17, 2009
No IGF today took the weekend off my legs are still sore especially where I inject the IGF. I think it was a good idea to just relax over the weekend. Foot feels great. Excited to do spinning tomorrow and run after work.


Foods & Supplements
Calorie Balance 2693
Calories Expended
1894
Calories Eaten
799
Net Calorie Balance

Nutrient Balance %DV

Total Fat 57 g
86%
Saturated Fat 18 g
—
Trans Fat 2 g
92%
Cholesterol 277 mg
123%
Sodium 2833 mg
low
Total Carbs 133 g
51%
Dietary Fiber 11 g
—
Sugars 59 g
high
Protein 197 g
27%
Vitamin A 240 µg
17%
Vitamin C 15 mg
70%
Calcium 702 mg
125%
Iron 10 mg


Calories history for May 17, 2009


Totals for Period
(one day) To Maintain My Current Weight
(daily average) To Meet My Weight Goal
(daily average) Calories Expended Through Lifestyle Activity 2693 2693 2693 Calories Burned Through Exercise 0 0 0 Total Calories Expended 2693 2693 2693 Recommended Calorie Intake
2693 2088 Calories Eaten 1894 1894 1894 Remaining Available Calories
799 194

Food and SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayTri Tip Asada Trader Joes, Seasoned (Trader Joes)8 ounce2x340 cal.680 cal.potatoe rosted Ore-ida (Ore-ida)1.5 cup1x260 cal.260 cal.Whey Tech Pro 24 Vanilla (Body Tech)2 serving1x240 cal.240 cal.Frozen Yogurt Golden Spoon, Non Fat Yogurt (Golden Spoon)1 cup1x136 cal.136 cal.Milk organic 2% (trader joes)1 cup1x130 cal.130 cal.Egg Whites, Liquid egg whites (Papetti Foods)12 tablespoon1x100 cal.100 cal.Oroweat Honey Wheat Berry Bread, Honey Wheat Bread (Oroweat Bread)1 piece1x90 cal.90 cal.Mozzarella shredded cheese (Trader Joes)0.3 cup1x80 cal.80 cal.Lentils, cooked, without salt5 tablespoon1x71 cal.71 cal.Honey (Busy Bee Honey)1 tablespoon1x60 cal.60 cal.Pastrami UnCured Trader Joes (Trader Joes)1 ounce1x27 cal.27 cal.Foods & SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayHoney cured Turkey Breast (Foster Farms)1 piece1x20 cal.20 cal.

 

[Crazymank]

dude, your cutting some major calories! how do you feel today after burning 2x your intake?

 

[cochino10]

05-18-2009

I feel fine. Sometimes I feel tired around 3pm -5pm. I try to workout during that time or I take a nap. I'm afraid to eat to many carbs. I'm not seeing to much results in the fat loss. I have lost 3 lbs since I started april 29. Maybe I'm asking to much. In my mind I'm thinking I'm going to be ripped by the end of this cycle but it doesn't look like it. What do you think? I'm I doing anything wrong?

 

[cochino10]

05-18-2009

Monday, May 18, 2009
Today I injected my left shoulder no pain. Did spinning after work and worked out my legs. I feel like i have a lot more energy when I'm pumped up. I was expecting to be leaner by now. Not sure if I'm doing something wrong. I injected this mourning 40mcg. I'm doing a lot of cardio eating very good no fat. I'm always under my calorie goal each day. My research told me that I would have to eat a lot of carbs but I'm not seeing results of getting ripped. I'm going to keep going work out and doing what I'm doing now and we will see at the end of the cycle.
2nd dose 40mcg right calf no pain.
If anybody has any thoughts or comments please reply thanks.

Foods & Supplements
Calorie Balance 3514
Calories Expended
2288
Calories Eaten
1226
Net Calorie Balance

Nutrient Balance %DV

low
Total Fat 35 g
51%
Saturated Fat 13 g
—
Trans Fat 0.5 g
133%
Cholesterol 400 mg
89%
Sodium 2039 mg
low
Total Carbs 223 g
95%
Dietary Fiber 25 g
—
Sugars 67 g
high
Protein 256 g
74%
Vitamin A 668 µg
61%
Vitamin C 55 mg
95%
Calcium 948 mg
313%
Iron 25 mg

Calories history for May 18, 2009


Totals for Period
(one day) To Maintain My Current Weight
(daily average) To Meet My Weight Goal
(daily average) Calories Expended Through Lifestyle Activity 2693 2693 2693 Calories Burned Through Exercise 821 821 821 Total Calories Expended 3514 3514 3514 Recommended Calorie Intake
3514 2901 Calories Eaten 2288 2288 2288 Remaining Available Calories
1226 613

Food and SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayPollo asado Trader Joes, Marinated (Trader Joes)6 ounce2x180 cal.360 cal.Chicken Breast, boneless, skinless (Trader Joe's)8 ounce1x240 cal.240 cal.Dark Matter Post workout Muscle Growth, Recovery (MHP (Maximum Human Performance))2 serving1x240 cal.240 cal.Whey Tech Pro 24 Vanilla (Body Tech)2 serving1x240 cal.240 cal.potatoe rosted Ore-ida (Ore-ida)1 cup1x173 cal.173 cal.Tri Tip Asada Trader Joes, Seasoned (Trader Joes)4 ounce1x170 cal.170 cal.Organic Brown Rice, frozen (Trader Joe's)1 cup1x160 cal.160 cal.Milk organic 2% (trader joes)1 cup1x130 cal.130 cal.Watermelon16.5 watermelon balls2x60 cal.121 cal.Hemp Protein, 100% Organic Raw Hemp seeds (Living Harvest)4 tablespoon1x120 cal.120 cal.Lentils, cooked, without salt8 tablespoon1x114 cal.114 cal.Foods & SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayTrader Joes Corn Flakes Organic, Organic (Trader Joes)1 cup1x110 cal.110 cal.Yogurt Greek style non fat Pomegranate (Trader Joes)1 serving1x110 cal.110 cal.L-Glutamine Powder (Body Tech)1 tablespoon1x**

 

[celtics]

hows the foot injury going

 

[cochino10]

05-19-2009

Foot is doing great still feeling a little pain like soreness after running but feels great to run again. I'm taking it slow. Today I took the day off lower body. I just hope I can play by the 27 of June that is my first match back. In June I'm going to start running at the beach and the 5th of June I'm starting sprints. See how I feel.

 

[cochino10]

05-19-2009

Calories history for May 19, 2009


Totals for Period
(one day) To Maintain My Current Weight
(daily average) To Meet My Weight Goal
(daily average) Calories Expended Through Lifestyle Activity 2693 2693 2693 Calories Burned Through Exercise 223 223 223 Total Calories Expended 2916 2916 2916 Recommended Calorie Intake
2916 2296 Calories Eaten 2122 2122 2122 Remaining Available Calories
794 174
Food and SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per daychicken thigh skinless trader Joes (Trader Joes)7 ounce2x227 cal.455 cal.Whey Tech Pro 24 Vanilla (Body Tech)1.5 serving2x180 cal.360 cal.Oroweat Honey Wheat Berry Bread, Honey Wheat Bread (Oroweat Bread)3 piece1x270 cal.270 cal.Ahi Tuna marinated steaks Trader Joes (Trader Joes)8 ounce1x267 cal.267 cal.potatoe rosted Ore-ida (Ore-ida)1.5 cup1x260 cal.260 cal.Organic Brown Rice, frozen (Trader Joe's)1 cup1x160 cal.160 cal.Chicken Santa Fe Smart Ones (Smart Ones)1 serving1x140 cal.140 cal.Honey (Busy Bee Honey)2 tablespoon1x120 cal.120 cal.Kozy Shack Tapioca, No added sugar (Kozy Shack)1 cup1x90 cal.90 cal.

 

[saudades]

Very good journal. One thing I have to point out though. Your calorie ratio and what you are eating is probably why you aren't losing the fat that you want. With a ratio like I see in your log, your body is going to be in storage mode, not losing fat mode. You need to be closer to your maintenance calories to do that. Plus, when you take IGF, your body will naturally want more carbs than normal.

You have to remember what the stuff is: Insulin-like Growth Factor. The name means that it acts like insulin and shuttles nutrients directly into the cells. If you don't take in enough, the IGF can't do its thing very well. One way to increase calories is to increase fat calories--good fat, such as adding olive or flaxseed oil to your protein shakes. You seem to be trying to eliminate fat which you actually don't want to do. Fat is not really the culprit unless you take in too much saturated fat (the bad kind). You said yourself that your research suggested that you take in more carbs (that equals an increase in calories). You should be able to see that this is true to some extent, however, your goal is major fat loss so instead you have been cutting calories--the opposite of what your research suggested. If you remove calories in the way of extra carbs, you have to replace them with either protein or fat so that your body has enough energy to do what it needs to do. If you do it right, your body will start converting fat into glucose, a process called ketosis. That's how you trick your body into losing fat, and your body will not do this at such a difference in calories expended to calories eaten. At your current ratio, your body will try to hold on to whatever it can get. Does that make sense?

 

[cochino10]

Ok so let me get this straight. I should be closer to my maintenance goal not my weight loss goal. Correct ? So if my chart says 3000 for maintenance and 2500 to lose weight I should be closer to 3000. Correct?
What do you think of the choice of food I'm eating? What do you suggest I add? My ratio so far is a higher protein then carbs then fat. I'm guessing 50% protein 30% carbs 20% Fat. What is your intake on that should I have more carbs and fat in that equation. Thanks for your help.

 

[cochino10]

05-20-2009

Wednesday, May 20, 2009
Today I felt really sore in my right calf. I injected 40mcg in my left quad no pain. A little sore at night. Today I ate a little more carbs then usual. I worked out after work for 2 hours. Spinning class and worked out my chest and sit ups. Feel a little fatigue.
Right food no pain.
I applied the 2nd dose of 40mcg into the right quad not pain.


Foods & Supplements
Calorie Balance 3263
Calories Expended
2553
Calories Eaten
710
Net Calorie Balance

Nutrient Balance %DV

low
Total Fat 44 g
71%
Saturated Fat 20 g
—
Trans Fat 0 g
180%
Cholesterol 539 mg
178%
Sodium 4099 mg

Total Carbs 303 g
99%
Dietary Fiber 29 g
—
Sugars 91 g

Protein 215 g
285%
Vitamin A 2569 µg
97%
Vitamin C 87 mg
111%
Calcium 1106 mg
250%
Iron 20 mg


Calories history for May 20, 2009


Totals for Period
(one day) To Maintain My Current Weight
(daily average) To Meet My Weight Goal
(daily average) Calories Expended Through Lifestyle Activity 2693 2693 2693 Calories Burned Through Exercise 570 570 570 Total Calories Expended 3263 3263 3263 Recommended Calorie Intake
3263 2635 Calories Eaten 2553 2553 2553 Remaining Available Calories
710 82

Food and SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayCheese Pizza, 14-inch, classic hand-tossed crust (Domino's Pizza)2 slice1x545 cal.545 cal.Garlic chicken stir fry (Trader Joes)0.5 serving1x454 cal.454 cal.Chicken Breast, boneless, skinless (Trader Joe's)10 ounce1x300 cal.300 cal.Dark Matter Post workout Muscle Growth, Recovery (MHP (Maximum Human Performance))2 serving1x240 cal.240 cal.Oroweat Honey Wheat Berry Bread, Honey Wheat Bread (Oroweat Bread)2 piece1x180 cal.180 cal.Salad, Trader Joes Italian Salad (Trader Joes)1 gram1x160 cal.160 cal.Shrimp Wild Blue uncooked Colasol (Trader Joes)5 piece1x150 cal.150 cal.Milk organic 2% (trader joes)1 cup1x130 cal.130 cal.Hemp Protein, 100% Organic Raw Hemp seeds (Living Harvest)4 tablespoon1x120 cal.120 cal.Honey (Busy Bee Honey)2 tablespoon1x120 cal.120 cal.EAS Premium Protein Vinilla, Protein Shake (EAQS Energy Athletics Strength)1 each1x83 cal.83 cal.Foods & SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayBananas1 extra small (less than 6 in.)1x72 cal.72 cal.L-Glutamine Powder (Body Tech)1 tablespoon1x**

 

[Crazymank]

What do you think? I'm I doing anything wrong?

Im new to dieting myself. there are some other people who are great at giving proper advice. I just know that from personal experience, It takes about a month for me to see results. Even then, its in the face, arms, legs. My stomach does get any smaller till about 2 months. Last year i was doing something very simular to what your doing now- Including the igf. I lost 30lbs and 5 inches off my waist.

your log is awesome, im impressed!

 

[cochino10]

Thanks for the comment. I have to increase my intake of calories.

 

[cochino10]

05-21-2009

Thursday, May 21, 2009
Today I applied 40mcg into the left shoulder no pain feels good. After some good advice on my diet I was told to increase my intake of calories. So that is what I did starting today. You will see how I increased my intake in calories. I want to thank everybody that has giving me advice and commenting on my journal.
Today I worked on some drills for increasing foot work and speed. Foot was sore after training. I have a ways to go really out of shape. Great work out.
2nd dose right shoulder no pain 40mcg.



Foods & Supplements
Calorie Balance 2991
Calories Expended
3230
Calories Eaten
-239
Net Calorie Balance

Nutrient Balance %DV

Total Fat 79 g
67%
Saturated Fat 24 g
—
Trans Fat 0 g
194%
Cholesterol 583 mg
256%
Sodium 5896 mg

Total Carbs 371 g
92%
Dietary Fiber 34 g
—
Sugars 170 g

Protein 209 g
177%
Vitamin A 1597 µg
704%
Vitamin C 634 mg
129%
Calcium 1290 mg
163%
Iron 13 mg

Calories history for May 21, 2009


Totals for Period
(one day) To Maintain My Current Weight
(daily average) To Meet My Weight Goal
(daily average) Calories Expended Through Lifestyle Activity 2693 2693 2693 Calories Burned Through Exercise 298 298 298 Total Calories Expended 2991 2991 2991 Recommended Calorie Intake
2991 2355 Calories Eaten 3230 3230 3230 Remaining Available Calories
-239 -875


Food and SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayShrimp Stir Fry (Trader Joes)1 serving1x880 cal.880 cal.Garlic chicken stir fry (Trader Joes)0.5 serving1x454 cal.454 cal.Peanuts Roasted Salted 50% less salt (Trader Joes)0.5 cup1x360 cal.360 cal.Ice Cream Dreyers Light, Slow Churned Rich Creamy (Dreyers)1.5 cup1x360 cal.360 cal.Oroweat Honey Wheat Berry Bread, Honey Wheat Bread (Oroweat Bread)3 piece1x270 cal.270 cal.Chicken Breast, boneless, skinless (Trader Joe's)8.2 ounce1x246 cal.246 cal.Honey (Busy Bee Honey)4 tablespoon1x240 cal.240 cal.Shrimp Wild Blue uncooked Colasol (Trader Joes)5 piece1x150 cal.150 cal.Milk organic 2% (trader joes)1 cup1x130 cal.130 cal.Olive oil (Trader Joes)1 tablespoon1x120 cal.120 cal.Vitamin C Powder Tangerine, Joint Health (Emergen-c)1 serving1x20 cal.20 cal.Foods & SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per day

 

[cochino10]

05-22-2009

Friday, May 22, 2009
Applied left calf no pain feels great. 2nd dose right calf no pain. Today I took the day off. Foot is sore from yesterday work out. Tomorrow light jog and working out abs and legs.
I'm eating a lot more making sure I'm hitting between 3000 3500 on non working out days. 4000 on working out days.
I checked my weight and it was at 221.6 lbs I dropped some crazy weight because I wasn't eating enough. Not a good thing.
The foot is really sore from working out drills. Not running today.

Foods & Supplements
Calorie Balance 2693
Calories Expended
2940
Calories Eaten
-247
Net Calorie Balance

Nutrient Balance %DV

Total Fat 77 g
89%
Saturated Fat 29 g
—
Trans Fat 0 g
81%
Cholesterol 243 mg
243%
Sodium 5598 mg

Total Carbs 332 g
62%
Dietary Fiber 21 g
—
Sugars 74 g

Protein 229 g
90%
Vitamin A 814 µg
20%
Vitamin C 18 mg
174%
Calcium 1735 mg
350%
Iron 28 mg


Calories history for May 22, 2009


Totals for Period
(one day) To Maintain My Current Weight
(daily average) To Meet My Weight Goal
(daily average) Calories Expended Through Lifestyle Activity 2693 2693 2693 Calories Burned Through Exercise 0 0 0 Total Calories Expended 2693 2693 2693 Recommended Calorie Intake
2693 2048 Calories Eaten 2940 2940 2940 Remaining Available Calories
-247 -892

Food and SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayCheese Pizza, 14-inch, classic hand-tossed crust (Domino's Pizza)4 slice1x1090 cal.1090 cal.Oroweat Honey Wheat Berry Bread, Honey Wheat Bread (Oroweat Bread)2 piece2x180 cal.360 cal.Detour Whey Protein Bar, Low Sugar (Detour)1 piece1x340 cal.340 cal.Whey Tech Pro 24 Vanilla (Body Tech)2 serving1x240 cal.240 cal.Oven Roasted Turkey Breast, 98% Fat Free (Foster Farms)1.5 piece2x90 cal.180 cal.Peanuts Roasted Salted 50% less salt (Trader Joes)0.3 cup1x180 cal.180 cal.Milk organic 2% (trader joes)1 cup1x130 cal.130 cal.Trader Joes Corn Flakes Organic, Organic (Trader Joes)1 cup1x110 cal.110 cal.Yogurt Greek style non fat Pomegranate (Trader Joes)1 serving1x110 cal.110 cal.White Bread (Commercial Brand)2 slice, very thin1x80 cal.80 cal.Chicken Breast, boneless, skinless (Trader Joe's)2 ounce1x60 cal.60 cal.Foods & SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayHoney cured Turkey Breast (Foster Farms)1.5 piece2x30 cal.60 cal.

 

[cochino10]

05-23-2009

Saturday, May 23, 2009


Saturday and Sunday no IGF.
Ran for 50 min in the beginning my foot was bothering me once I wormed up the pain started to ease off. I worked out my legs with light weight more reps. After working out my foot is still bothering me. I 'm seeing that the drills really effected my foot. Might have to take it easy on the drills and start slow.

Foods & Supplements
Calorie Balance 3870
Calories Expended
3457
Calories Eaten
413
Net Calorie Balance

Nutrient Balance %DV

Total Fat 91 g
57%
Saturated Fat 22 g
—
Trans Fat 0 g
174%
Cholesterol 523 mg
241%
Sodium 5537 mg

Total Carbs 379 g
116%
Dietary Fiber 46 g
—
Sugars 54 g

Protein 244 g
257%
Vitamin A 2310 µg
747%
Vitamin C 672 mg
286%
Calcium 2864 mg
338%
Iron 27 mg



Calories history for May 23, 2009


Totals for Period
(one day) To Maintain My Current Weight
(daily average) To Meet My Weight Goal
(daily average) Calories Expended Through Lifestyle Activity 2693 2693 2693 Calories Burned Through Exercise 1177 1177 1177 Total Calories Expended 3870 3870 3870 Recommended Calorie Intake
3870 3217 Calories Eaten 3457 3457 3457 Remaining Available Calories
413 -240

Food and SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayChicken Garlic (Stouffers)1 serving1x640 cal.640 cal.Mass Weight Gainer (MHP)4 serving1x510 cal.510 cal.Brown Rice Long Grain Organic (Natural Direction)0.8 cup1x510 cal.510 cal.Baked beans, home prepared1 cup1x382 cal.382 cal.ground turkey trader joe (trader joes)8 ounce1x300 cal.300 cal.Whey Tech Pro 24 Vanilla (Body Tech)2 serving1x240 cal.240 cal.Amstel Light24 ounce1x190 cal.190 cal.Peanuts Roasted Salted 50% less salt (Trader Joes)0.3 cup1x180 cal.180 cal.Shrimp Wild Blue uncooked Colasol (Trader Joes)4 piece1x120 cal.120 cal.Olive oil (Trader Joes)1 tablespoon1x120 cal.120 cal.Oroweat Honey Wheat Berry Bread, Honey Wheat Bread (Oroweat Bread)1 piece1x90 cal.90 cal.Foods & SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayNon Fat Organic Milk Trader Joes (Trader Joes)1 cup1x80 cal.80 cal.Honey (Busy Bee Honey)1 tablespoon1x60 cal.60 cal.Vitamin C Powder Tangerine, Joint Health (Emergen-c)1 serving1x20 cal.20 cal.Psyllium Whole Husk (Yerba Prima)1 tablespoon1x15 cal.15 cal

 

[teedubgee]

Great dedicated log man! Two things I might mention is that we can't view your current weight and the progress you're actually making, and we don't know when you're eating what. From your beginning height and weight and high activity life style, I imagine you're an ectomorph (assuming you're in relatively good shape). I'm guessing that's why you can get away with the higher ratio of carbs. If I could recommend anything, I would introduce more protein; somewhere between 1.5g - 2.0g/lb of body weight. It would take up a good portion of your time, but I really urge you to watch the 6 part seminar I recently posted by Milos Sarcev. Most of it might be a refresher to you, but it's very informative and may be beneficial into how you structure your diet. Again, good log and keep up the good work.

 

[cochino10]

05-24-2009

Thank you for your advice. I will check out the seminar you posted. I will also start writing down what time I"m eating my meals. The More advice I can get the better.

 

[cochino10]

05-24-2009

Sunday, May 24, 2009
Today worked out my shoulders and traps. Wanted to run but my foot is still sore. This afternoon went back to the gym since I cant run did chest. Since I changed my diet I have more energy. Trying to get to 300 grams of Protein falling a little short since now I'm concentrating on my fatty foods and carbs. Tomorrow I'm going to try to job since I think the gyms are closed because of the holiday.


Foods & Supplements
Calorie Balance 3229
Calories Expended
2447
Calories Eaten
782
Net Calorie Balance

Nutrient Balance %DV

Total Fat 71 g
66%
Saturated Fat 18 g
—
Trans Fat 0 g
107%
Cholesterol 320 mg
89%
Sodium 2052 mg
low
Total Carbs 252 g
82%
Dietary Fiber 23 g
—
Sugars 76 g

Protein 205 g
19%
Vitamin A 174 µg
686%
Vitamin C 617 mg
124%
Calcium 1237 mg
125%
Iron 10 mg


Calories history for May 24, 2009


Totals for Period
(one day) To Maintain My Current Weight
(daily average) To Meet My Weight Goal
(daily average) Calories Expended Through Lifestyle Activity 2693 2693 2693 Calories Burned Through Exercise 536 536 536 Total Calories Expended 3229 3229 3229 Recommended Calorie Intake
3229 2567 Calories Eaten 2447 2447 2447 Remaining Available Calories
782 120

Food and SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayWhey Tech Pro 24 Vanilla (Body Tech)1.5 serving2x180 cal.360 cal.Steak Black Angus Beef (Trader Joes)8 ounce1x320 cal.320 cal.Ahi Tuna marinated steaks Trader Joes (Trader Joes)9 ounce1x300 cal.300 cal.potatoe rosted Ore-ida (Ore-ida)1.5 cup1x260 cal.260 cal.Dark Matter Post workout Muscle Growth, Recovery (MHP (Maximum Human Performance))2 serving1x240 cal.240 cal.Ice Cream Dreyers Light, Slow Churned Rich Creamy (Dreyers)1 cup1x240 cal.240 cal.Waffels Multigrain (Van's All Natural)2 piece1x180 cal.180 cal.Avocado100 gram1x160 cal.160 cal.Organic Brown Rice, frozen (Trader Joe's)1 cup1x160 cal.160 cal.Bananas1 extra small (less than 6 in.)1x72 cal.72 cal.Olive oil (Trader Joes)0.5 tablespoon1x60 cal.60 cal.Foods & SupplementsAvg. serving sizeFrequencyAvg. Calories per servingAvg. Calories per dayHoney (Busy Bee Honey)1 tablespoon1x60 cal.60 cal.Vitamin C Powder Tangerine, Joint Health (Emergen-c)1 serving1x20 cal.20 cal.Psyllium Whole Husk (Yerba Prima)1 tablespoon1x15 cal.15 cal.L-Glutamine Powder (Body Tech)2 tablespoon1x**

 

[cochino10]

05-25-2009

Monday, May 25, 2009

Going to try to jog see how my foot feels. Applied IGF into my left shoulder. I'm only doing 20mcg twice a day. I have one bottle left I just started it today. Applied second dose to the right shoulder little blood light pain. I feel really good with a lot of energy. Not feeling tired what so ever. Ran today for 45 min no pain in the foot. This week going to get off the tread mil. I don't want to get to used to the machine.

I'm going to be more detail on what time I'm eating my meals.

Mourning

Avocado
100 gram
1x
160 cal.
160 cal.
Egg Whites, Liquid egg whites (Papetti Foods)
15 tablespoon
1x
125 cal.
125 cal.
Organic Milk, 1% lowfat (Trader Joe's)
1 cup
1x
120 cal.
120 cal.
Oroweat Honey Wheat Berry Bread, Honey Wheat Bread (Oroweat Bread)
1 piece
1x
90 cal.
90 cal.
Cherries, sour, fresh
167 gram
1x
84 cal.
84 cal.
Honey (Busy Bee Honey)
1 tablespoon
1x
60 cal.
60 cal.
Strawberries, fresh
150 gram
1x
48 cal.
48 cal.



Snack before lunch

Whey Tech Pro 24 Vanilla (Body Tech)
2 serving
1x
240 cal.
240 cal.
48 g Protein



Lunch 1pm

Albacore Fish
50 grams of Avocado
1 cup of Brown Rice
1 cup of Roasted Potatoe
563 Calories
19.8 g Fat
62g Carbs
52g Protein.

Snack Protein shake 345pm

48g protein.


Dinner 6:50pm

1 Cup Small Red beans
8 oz Tri tip Roasted Steak
1 cup Brown Rice organic
50 grams avocado

18.3 g fat
84 g Carbs
69 g Protein
640 Calories


Late Snack

Mass weight gainer

510 Calories
11g fat
58 g Carbs
46 g Protein
Psyllium Whole Husk (Yerba Prima)


Foods & Supplements
Calorie Balance 3217
Calories Expended
2980
Calories Eaten
237
Net Calorie Balance

Nutrient Balance %DV

Total Fat 72 g
54%
Saturated Fat 18 g
—
Trans Fat 0 g
91%
Cholesterol 272 mg
121%
Sodium 2784 mg
low
Total Carbs 322 g
222%
Dietary Fiber 76 g
—
Sugars 76 g
high
Protein 298 g
138%
Vitamin A 1241 µg
181%
Vitamin C 163 mg
250%
Calcium 2502 mg
313%
Iron 25 mg

 

[Get_Swole]

awesome man that breakfast made me hungry lol sounds good as hell. Keep up the good work.